Push / Pull / Legs / Full Body Workout Plan

Google Sheet Workout Export

By Myworkouts

Experience Intermediate (2-3 years)
Time 54 minutes/day | 4 days/week
Goals
Equipment

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Average Exertion
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70%
Average Cardio Intensity
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30%

Split workout that breaks up

  • Push Day
  • Pull Day
  • Legs Day
  • Full Body Day
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Description

Week 1 Overview



Google Sheet Workout Export

ExerciseSetsRepsRest
1.Barbell Bench Press
4 sets8 reps60s
2.Standing Barbell Military Press (AKA Overhead Press)
4 sets8 reps60s
3.Barbell Incline Bench Press
4 sets8 reps60s
4.Seated Dumbbell Shoulder Press
4 sets8 reps60s
5.Rope Cable Triceps Extension
4 sets8 reps60s
6.Single-Arm Standing Cable Reverse Flye
4 sets8 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Pull-up
4 sets8 reps60s
2.Barbell Pendlay Row
4 sets8 reps60s
3.Dumbbell Deadlift
4 sets8 reps60s
4.Supported Single Arm Dumbbell Bent-over Row
4 sets8 reps60s
5.Alternate Hammer Curl
4 sets8 reps60s
6.Lat Pulldown
4 sets8 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Barbell Back Squat
4 sets5 reps60s
2.Dumbbell Bulgarian Split Squat
4 sets8 reps60s
3.Kettlebell Goblet Reverse Lunge
4 sets8 reps60s
4.Leg Extensions
4 sets8 reps60s
5.Lever Seated Leg Curl
4 sets8 reps60s
6.Seated Calf Raise Machine
4 sets12 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Dumbbell Front Squat
4 sets8 reps60s
2.Dumbbell Deadlift
4 sets8 reps60s
3.Incline Dumbbell Press
4 sets8 reps60s
4.Bent Over Two-Dumbbell Row
4 sets8 reps60s
5.Chin-up
4 sets8 reps60s
6.Arnold Press
4 sets8 reps60s

Date Created: 9/22/2021, UTC


Last Updated: 12/7/2021, UTC





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